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  6. Goji berry vs. Apple

Goji berry vs. Apple — In-Depth Nutrition Comparison

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Summary of differences between goji berries and apples

  • The amount of vitamin A, iron, vitamin C, fiber, and calcium in goji berries is higher than in apples.
  • Goji berries cover your daily need for vitamin A, 535% more than apples.
  • Goji berries contain 298 times more sodium than apples. While goji berries contain 298mg of sodium, apples contain only 1mg.

These are the specific foods used in this comparison Goji berries, dried and Apples, raw, with skin.

Infographic

Goji berry vs Apple infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 57% 0% 255% 0% 0% 0% 39% 0% 0%
Apple
Apple
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more CalciumCalcium +3066.7%
Contains more IronIron +5566.7%
Contains less SodiumSodium -99.7%
~equal in Selenium ~0µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Apple
Apple
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +952.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Apple DV% diff.
Iron 6.8mg 0.12mg 84%
Vitamin C 48.4mg 4.6mg 49%
Fiber 13g 2.4g 42%
Protein 14.26g 0.26g 28%
Carbs 77.06g 13.81g 21%
Calcium 190mg 6mg 18%
Calories 349kcal 52kcal 15%
Sodium 298mg 1mg 13%
Fructose 5.9g 7%
Potassium 107mg 3%
Vitamin B6 0.041mg 3%
Copper 0.027mg 3%
Manganese 0.035mg 2%
Vitamin B2 0.026mg 2%
Vitamin K 2.2µg 2%
Phosphorus 11mg 2%
Vitamin B3 0.091mg 1%
Choline 3.4mg 1%
Folate 3µg 1%
Magnesium 5mg 1%
Vitamin B5 0.061mg 1%
Vitamin B1 0.017mg 1%
Vitamin E 0.18mg 1%
Fats 0.39g 0.17g 0%
Net carbs 64.06g 11.41g N/A
Sugar 45.61g 10.39g N/A
Zinc 0.04mg 0%
Starch 0.05g 0%
Vitamin A 3µg 0%
Saturated fat 0g 0.028g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.051g 0%
Tryptophan 0.001mg 0%
Threonine 0.358mg 0.006mg 0%
Isoleucine 0.261mg 0.006mg 0%
Leucine 0.456mg 0.013mg 0%
Lysine 0.233mg 0.012mg 0%
Methionine 0.087mg 0.001mg 0%
Phenylalanine 0.271mg 0.006mg 0%
Valine 0.316mg 0.012mg 0%
Histidine 0.157mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +5384.6%
Contains more FatsFats +129.4%
Contains more CarbsCarbs +458%
Contains more OtherOther +295%
Contains more WaterWater +1040.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goji berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.